Weekly Olympic Weightlifting

Weightlifting W/C 22nd July 2019

July 21, 2019

Session 1

 

Clean + Front Squat x2 + Jerk

 

Work up to a heavy for the day.

 

Then drop 20%

X 3 sets.

Snatch pulls + 5 shrugs

 

3 @ 95% x3

3 @ 105% x3

 

 

 

 

Back extensions

 

12 x 4

 

 

 

 

 

 

Session 2

Tall Sna


Weightlifting W/C 15th July 2019

July 14, 2019

Session 1

Clean & Jerk

 

Max out

RDL’s

 

6 x 5

AHAFA

Abs

 

(If time allows)

Session 2

Hang Snatch

 

3 @ 65% x2

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x2

 

 

 

Snatch Grip


Weightlifting W/C 8th July 2019

July 7, 2019

Session 1 

Clean Pull to knee + Clean Pull + Clean + Jerk

 

2 @ 65% x2

2 @ 70% x2

2 @ 75%

1 @ 80%

1 @ 85% x3

 

Back Extensions

 

12 x 3

Partner up and use boxes if no GHD

 

 

 

 

Plyo

 

Seated box jumps

 

 

 

 

 

 


Weightlifting W/C 1st July 2019

June 30, 2019

Session 1

Tall Clean

 

2 x 3

 

AHAFA before it turning into a HH Clean

 

Jerk from Rack

 

3 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%  x3

 

Weighted Step ups

 

12 x 4

AHAFA

 

KB single Goblet hold

Session 2

Snatch

 

3 @ 60%  x2

2 @ 70%  x2


Weightlifting W/C 24th June 2019

June 23, 2019

Session 1

Front Squats

 

Tempo (5:2:0)

 

Work up to a heavy set of 3 for the day

X 3 sets

 

 

Good Mornings

 

10 @ AHAFA  x4

 

 

 

 

Sotts Press

 

(Snatch grip BTN)

 

5 x 4 sets

 

Keep track of weight and aim to improve each time programmed

Session 2

Snatch pull + Snatch


Weightlifting W/C 17th June 2019

June 16, 2019

Session 1

Jerk from Rack

 

3 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100%

 

 Snatch grip push press (BHN)

 

Heavy sets of 4 X3 sets at that weight

                  -  Make a note of KG 


                   


 

 

 

Abs

 

 

 

 

 

 


Weightlifting W/C June 10th

June 9, 2019

Session 1 


Clean + FS + Jerk

 

3 @ 60%


2 @ 70%


2 @ 75%


2 @ 80%


1 @ 85%


1 @ 90%


1 @ 95% x3

 

Snatch pulls

 

3 @ 100 % x3

3 @ 110% x2

 

 

 

 

 

 

 

Plyometric

 

Seated squats

 

 

 

 

 

 

 

 

Power Clean + Split Jerk

 

2 @ 75%

2 @ 80 % x3

1 @ 85% x3

Back Squat

 

Up to 90% for 3 singles

 

 

Abs

 

 

 

 

 

Session 2

 

Snatch

 

3 @ 65%

3 @ 70%


Weightlifting W/C May 27th 2019

May 26, 2019

Session 1

Clean Pull to knee + Clean Pull + Clean + Jerk

 

2 @ 65% x2

2 @ 70% x2

2 @ 75%

1 @ 80%

1 @ 85% x3

 

Back Extensions

 

12 x 3

Partner up and use boxes if no GHD

Weighted Step ups

 

12 x 4

AHAFA

 

KB single Goblet hold]

 

Session 2 

 


Hang Snatch

 

3 @ 65% x2

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x2

Snatch Grip Push Press (BHN)

 

5 @ 50%

5 @ 55%

3 @ 60%

3 @ 65%

1 @ 70%

 

 

Plyo

 

Seated box jumps

 

 

 

 

Session 2


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